Free contrast therapy timer for alternating hot and cold treatments. 3-minute heat / 1-minute cold cycles for injury recovery and circulation. Start instantly.
The most researched protocol is 3 minutes hot (104-110°F) to 1 minute cold (50-60°F), repeated 3-5 times. Some protocols use 4:1 or 2:1 ratios. Always start with heat and finish with cold to maximise the pumping effect on circulation.
Contrast therapy is commonly used for ankle sprains (after 48-72 hours), muscle soreness, chronic joint pain, and improving circulation in extremities. It is not appropriate for acute injuries (first 48 hours), open wounds, cardiovascular conditions, or Raynaud's disease.
Hot: 104-110°F (40-43°C) — warm but not scalding. Cold: 50-60°F (10-15°C) — cold water or ice bath. If ice bath is too intense, use cold tap water at 60-65°F. The temperature differential drives the vascular response.
3-5 complete cycles (each cycle = hot period + cold period) is the standard protocol. Start with 3 cycles and increase to 5 as tolerance improves. Each session takes approximately 12-20 minutes for a full 3-5 cycle protocol.
No — icing (cryotherapy alone) is used for acute injuries in the first 48-72 hours to reduce inflammation. Contrast therapy is used after the acute phase for recovery and circulation improvement. The two have different mechanisms and are used at different stages of healing.